Broiled Cod with Fennel and Orange
Broiled Cod with Fennel and Orange
  • prep: 30 min
  • cook: 30 min
  • total: 1 hr
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  • servings:
  • Summary

    A zesty-flavored mayonnaise spread is the secret to this super-tender flavorful fish, and the glue that holds the almond crust in place. Add white beans, broccolini, fennel, and slices of orange for a quick sheet-pan dinner that cooks under the broiler in just 6 minutes.

    Ingredients

    • 1/4 cup mayonnaise
    • 1/4 teaspoon crushed red pepper flakes (optional)
    • 2 garlic cloves, finely grated, divided
    • 2 teaspoons finely grated orange zest, divided
    • 1 teaspoon kosher salt, divided
    • 4 (6-ounce) skinless cod fillets
    • 1 fennel bulb, very thinly sliced (about 12 ounces)
    • 1 bunch broccolini, trimmed, halved (about 8 ounces)
    • 1 small orange, preferably blood, thinly sliced
    • 1 (15.5-ounce) can white beans, drained, rinsed
    • 2 tablespoons olive oil
    • 1 tablespoon rosemary leaves
    • 1/4 cup sliced almonds, chopped (about 1 ounce)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 358 % Daily Value *
    • Total Fat: 21 g 31.83%
    • Saturated Fat: 3 g 14.65%
    • Trans Fat: 0 g %
    • Cholesterol: 16 mg 5.43%
    • Sodium: 949 mg 39.56%
    • Calcium: 126 mg 12.57%
    • Potassium: 669 mg 19.11%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 19.97%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 29 g %
    • Dietary Fiber: 7 g 27.94%
    • Sugar: 4 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 7 g
    • Vitamin A 5.08%
    • Vitamin C 40.01%
    • Vitamin D 29.16%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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